What does healthy mean?

To many of you, this may not mean much.  But these numbers have helped me redefine my own meaning to the question, "what does healthy mean?"

Flashback to July 2012: I was 28 years old and weighed the most I ever had in my entire life, 270 lbs. Aside from the weight, my blood pressure was 140/90.  My fasting blood glucose level was 120.  The number above represents nearly 4 years of hard work including exercise, a complete overhaul of my eating habits, and most importantly, a mental shift in the way I think about health and fitness.

I, like most people, always determined how healthy I was based on two numbers: my weight on the scale and my BMI.  I'm not saying you shouldn't pay attention to those numbers, but I want to challenge you to add a few more into your health profile.

Do you know...

• your resting heart rate?
• your fasting blood glucose level?
• your blood pressure?
• your body fat percentage?
• your heart rate recovery time?

If you answered 'no' to any or all of the above questions, I challenge you to seek out your health care provider and a certified personal trainer to help assess what your numbers are.  Getting a total picture of your overall health includes all your numbers.  

When you are armed with information and knowledge, you can start to form a plan as to how you want to improve your health. Your number one goal shouldn't always be to lose weight.  Fat loss is a bonus by-product of living healthier.  When you know your numbers, you can begin to define, "what does healthy mean" for yourself.

Yours in health,

Coach Steph

Why the 2016 Sports Illustrated Swimsuit issue is important

I'm a certified personal trainer. My job is not to make people shrink.  My job is to educate my clients and help them reach the goals they set for themselves. Not everyone's goals are the same.  My goals are not your goals and vice versa.  So why am I bringing up the SI swimsuit issue?  I could write at length about this topic, but I'm going to just share a few things.

Why the 2016 Sports Illustrated Swimsuit issue is important:

1. As a woman who has battled disordered eating, bullying (now we call it fat shaming), yo-yo dieting and poor self worth for most of my life, the three very different women on this cover represent a societal shift.  It represents that the perceived standard of beauty and sexiness is starting to change.  Sidenote: the editors and marketing team realized this would create buzz.  Let's get down to it: it's all about money. If these covers entice people to buy magazines, then the gamble paid off.

2.  Health is a lifestyle, not a size.  I don't know a lot about Hailey Clauson.  I have followed Ashley Graham's career for about a year.  I've been a Ronda Rousey fan for 6+ years.  I have watched and read about Rousey's lifestyle and nutrition.  She is healthy, athletic and beautiful.  Ashley Graham exercises on a regular basis, enjoys a diet of balance and moderation and is beautiful.  Though I don't know a lot about her, Clauson is also a beautiful woman.  All three of these women make a living off their appearance.  To say that Rousey and Graham are not healthy because they don't look like Clauson is an ignorant statement. What does their blood work, blood pressure or resting heart rate look like?  Those are really the biggest measures of our health, not how we look in a bathing suit.

3.  Making a decision to lead a healthier lifestyle is major.  Losing weight, gaining muscle, training for an endurance race or simply improving your eating habits are all challenging in their own way depending on the person.   I can tell you that for a lot of my weight loss clients, the biggest battle I help them face is what's going on between their ears.  Overcoming what we see in the mirror and think about our bodies are two of the biggest obstacles in reaching health goals.  Don't minimize the effect of what seeing a woman who "looks like you" on the cover of a magazine might do for a woman's self esteem.  (anyone remember wanting to look like Cindy Crawford, Kathy Ireland or Hannah Davis and realizing that may never happen?)

4. No one has the right to tell you what your body should look like.  It's your choice.  The kind of lifestyle you want to lead will have an impact on what your body looks like.  Hailey Clauson's body works for her career.  Ashley Graham's body works for her lifestyle and career.  Ronda Rousey has made her living on having muscle, strength and stamina.  Who are we to say 'your body isn't good enough?'

I could go on forever about this topic.  If you want to discuss further, leave a comment.  I welcome the dialogue, but no body bashing.

Leave Kim Kardashian Alone!

Did I get your attention?  Let me clarify: I'm not a Kim K. fan.  However, I do think she is a beautiful and intelligent woman.  Building an empire on no talent?  That takes a brain!  But, I digress.  That's not the point of this post.

Leave Kim Kardashian alone!

Why, you ask?  She had a baby four days ago;  a beautiful boy named Saint West (I'm embarrassed I know that). After FOUR days, the media is already circling like sharks after blood in the water: WHEN WILL SHE LOSE THE BABY WEIGHT?

It's been FOUR FREAKING DAYS!! 

Photo of Kim from her Instagram account on the day she gave birth.

In case you didn't know, she should be focused on bonding with her baby, nursing, sleeping (haha), snuggling and just enjoying her little miracle (all babies are blessings).  Yet, the media is salivating over the photos of her post-pregnancy figure and speculating when (or if) she'll be able to slim down.  They are comparing this pregnancy to her last one; commenting on how much weight she gained with baby Saint as compared to baby North.  

Are you kidding me????

According to the March of Dimes, the leading authority on maternal and infant health, new moms should focus on healthy eating and adequate sleep postpartum.  They also recommend to follow the advice of your physician before beginning an exercise program.  Additionally, if you're breastfeeding, your nutrition is twice as important.  Now, I don't know Kim K's plans on breastfeeding, but right now, just like every other new mom, she should  be focused on self care and baby bonding, not throwing herself into extreme dieting and frantic exercise.

Quoted directly from the March of Dimes website:

Many of today's Hollywood moms get back to their original figure in record time. When you see how great they look, you may feel pressure to drop the baby weight quickly. But it's not a race to the skinny jeans. Focus on living a healthy lifestyle, and the rest will fall into place.

Exactly my thoughts! Listen up ladies, I'm going to get real specific here:

A healthy of lifestyle of balance is your best strategy for long term weight management. Additionally, it's not all about the scale.  Your body fat percentage, how you feel, measurements, blood pressure, resting heart rate and blood sugar are all great ways to measure progress with any program, whether your goal is to lose or gain (muscle, fat, strength).

You heard it straight from a certified personal trainer with a long roster of healthy and happy clients: focus on balance and everything will take care of itself.  

Additionally, loving your post-baby body, no matter how it looks, is very important.  It's going to look and feel different.  But, you carried life and that is a miracle.  Rejoice! Thank God for your baby.  Don't dwell on the superficial.  Just focus on taking care of that baby and yourself.  As a woman who has struggled with fertility, I would trade all my workouts, runs and deadlift sessions to hold a healthy baby in my arms.  Embrace your body.  Love yourself.  Don't stress out over the pounds and don't shame or pass judgement on other women.  We need to lift one another up and encourage each other.  Be kind, and you can start by telling the haters and nosy reporters to LEAVE KIM KARDASHIAN ALONE!

Yours in health,
Coach Steph

So what's the big deal with HIIT?

Whether you're new to fitness or not, you've probably heard the word HIIT (High Intensity Interval Training) thrown around a lot lately.

So what's the big deal with HIIT?

As a personal trainer, I use it to effectively and efficiently help clients shed body fat, build lean muscle and increase cardiovascular and muscle endurance.  My clients love it because it cuts down on the amount of time they have to work in the gym.

So, what is HIIT?

HIIT is essentially short bursts of intense exercise followed by periods of short or active rest that help clients burn fat and build lean muscle in less time than traditional strength or cardio programs.   When performed effectively, it creates an afterburn effect that can help burn fat for up to 24 hours post-workout. The key is EFFECTIVELY.  You must do the exercise with as much intensity as possible to have the best outcomes.

Three reasons why I love HIIT:

1.  Revs your metabolism - EPOC (exercise oxygen consumption) which can help your body burn fat when you're done exercising for a 24-48 hour metabolism boost

2. Fast and efficient - my fitness center is in the middle of a busy office park.  My biggest group personal training class is my 30-minute Express Group Circuit class because I leverage HIIT to give people the best workout in the shortest amount of time.  My clients leave sweaty, exhausted and get results.

3.  No equipment needed - HIIT can be done with or without weights or bands.  Your bodyweight is all you need for push-ups, squats, lunges, high knees, jumping jacks, sprints and a variety of other exercises that can be repeated for efficiency and time.

Ready to try HIIT?  Here's a beginner workout:

Need more advanced workouts or just don't know where to start?  I offer private coaching.  Please reach out to me here or through social media.  I'd love to connect!

Yours in health,

Coach Steph

Where do I start?

Congratulations! You've decided to start a fitness/eating/healthier living program.  But you're probably asking yourself, "Where do I start?"

"Where do I start" is the number one question I get as a personal trainer and coach.  Here's a few tips to get you started.

1. What are your goals?
Why are you doing this?  What do you hope to accomplish?  Having a clear vision of your goals is important.

2. What will happen when you reach your goal?
You have a clear goal - great!  What will happen when you get there?  The number one reason people gain weight back after reaching a goal is because they didn't think about the 'after.' What would happen when you met the goal?  Remember, this is the rest of your life.  Don't be shortsighted.

3.  Start small.
Small, consistent habit changes that you can adhere to are the keys to longterm success.  Focus on one habit at a time.  If you don't eat breakfast, work on eating breakfast everyday until that becomes normal for you.  Some habits will take less time to achieve than other.

4.  Celebrate the small victories.
You passed on seconds at dinner because you were satisfied and didn't need anymore food.  Pat yourself on the back!
You did 10 push-ups in a row. Last week you could only do 8.  Celebrate!
You packed your lunch every day for work and felt good about it.  Great job!
Whatever it is that makes you proud for continuing on this journey, celebrate it.  Remember, consistently doing the right things add up to big results.

5.  Create a support network.
Tell people you love and trust what you are doing.  Tell them you need their support when you want to quit.  Tell them to remind you of your goals.  Having the right support will make all the difference.

6.  Keep the negative nellies at an arm's length.
Change is hard.  Sometimes it's even harder for the people in our lives than it is for us. When you decide to make a change in your lifestyle, some people in your life may become negative or downright mean.  Your desire to change is highlighting their decision not to.  That's ok.  Just protect yourself.  Your support network will help you.

7.  Create a mindset of success.
You can do this.  You are worth it.  You are enough. You're doing this for you.  Repeat these things every day in the mirror.  Say them until you believe them.

8.  Get professional help.
There are a lot of trainers and health professionals who are in the business of helping people get healthier.  Do your research.   Ask for referrals.  Interview them.  They are a part of your team and you need to be comfortable opening up and being honest with them so they can help you.  All trainers, nutritionists, dietitians, physicians and health coaches are not created equal.  A true professional will have no problem complying with your need to gather information before you make a decision.

9.  Make a decision.
Your gut is usually right.  If your gut tells you that your trainer, coach, nutritionist, etc is a good fit for you, then go with that.  Do your research, but trust your intuition.

10.  Love yourself.
Self worth and self esteem start at the core with loving who you are, right now, whatever you look or feel like.  If you think losing weight or getting more fit will make someone else like you or love you more, you're wrong.  Loving you, flaws (we all have them) and all is the key to happiness.  When you love you, everything else falls into place.  Love yourself enough to take care of your temple.  It's the only place you have to live.

Reach out if you need more help.

xoxo,
Coach Steph

Comparison is the Thief of Joy

Teddy Roosevelt was a pretty smart guy.  "Comparison is the thief of joy." I feel like this applies to so many areas of our lives.  Specifically, I'm going to speak to fitness and weight loss.

I coached a personal training client yesterday on this topic.  She was finishing her post-workout cardio and cooling down on the treadmill when she asked me, "so how much progress should I be seeing right now?"

This is such a loaded question and I HATE IT!

Do you know why I hate it?  Because no two people are the same.  Because no two bodies metabolize food the same way.  Because no two bodies respond to exercise and weights the same way.  Get the idea?

Comparison is dangerous.  It can take you down a scary path where you start to look at your life and someone else's and decide that their life is better or easier.

When you compare your fitness progress to someone else's, you can take yourself out of the game or delay your success.

I know it's tough not to compare; when you see those amazing 'before and after' ads for weight loss. My company even has a weight loss challenge and we use testimonials to show people what's possible.  That's the key, though.  Be inspired by other people's success.  Don't compare.

Honestly, shows like 'The Biggest Loser' or 'Extreme Weight Loss' don't help either.  Those people are in completely controlled environments with expert help 24/7.  That's just not reality.  Most of those people go home and gain the weight back because they didn't gradually learn how to adopt a new lifestyle.

How can you overcome the desire to compare?  Track your progress! Not just your weight and measurements.

• Take photos - Progress photos, wearing the same clothes, in the same pose at the same time every week.  Put the photos side-by-side.  You'll start to see changes.
• Celebrate the NSVs - Non-scale victories.  How do your clothes fit?  Can you do something you couldn't do when you first started?  Has your health improved? I always recommend clients do a physical inventory when they first start.  What hurts?  What is physically hard to do? What are you unable to do because of your physical condition?  Revisit that list every 4-6 weeks and track your progress that way.
• Track your vital signs - Record your resting heart rate and blood pressure when you first start.  Check them every 4 weeks.  When they improve, that means you are getting healthier.  Yay for you!

These are just a few ways to show yourself that your exercise and healthy eating plan are working.  Be kind to yourself.  Change takes time.  How long had you been eating unhealthy food?  How long did it take you to gain the weight?  It's going to take a while for your body to reset and return to its home state, its homeostasis.  Do you know what homeostasis means?  When internal conditions remain relatively stable and constant. That's balance. When your body is balanced, you will be able to lose or maintain your weight.  

Need some help?  More accountability?  Someone to just listen? I'm here.  Reach out.  I'd love to chat.

Check out YouTube for my video summary on this topic.

xoxo,

Coach Steph

Energy: The Chicken and The Egg of Fitness

I hear it all the time as a personal trainer from prospective clients, "I just don't have the energy to workout." My response every time is, "exercise gives you more energy." Client replies, "But how am I supposed to get the energy to workout and get started?"

What came first: the chicken or the egg?  

You need energy to workout, but how do you workout with no energy?

Most of know we need to exercise on a regular basis, not just for weight loss, but for improved health and to strengthen our cardiovascular system.  Cardiovascular disease is the number one cause of death in the U.S, and the American Heart Association recommends 150 minutes a week of moderate cardiovascular activity or 75 minutes of vigorous activity, or a combination of both.  That's only 25 minutes a day, 6 days a week of moderate exercise: bike riding, walk/jogging, circuit training, HIIT training, etc.

First, let's understand how exercise gives you energy.

According to the Mayo Clinic, "exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores."  Makes sense, right?

But, what if it's a struggle for you to find any more energy to start a fitness program?  You know you need to exercise, but between work, school, the kids, volunteer activities, your spouse, etc, you are wiped.

Here's a few tips to help get you started:

1. Start small - don't go into fitness 'all or nothing.' Pick something you can do for 10-15 minutes a day.  A walk, a bike ride, etc.  This doesn't have to happen in a gym.  I live in Florida where it's almost impossible to exercise outside in the summer unless you get up really early.  But, if you can make it work, do it.  

2.  Make a date with yourself - I put my workouts in my calendar. Monday, Wednesday and Friday are circuit training days.  Tuesday and Thursday are straight cardio. Saturday is a run or a boot camp.  Sunday is rest (or maybe shopping LOL).  Walking around Target does not feel like exercise to me!  Making an appointment signifies that fitness is an important part of your day. You schedule doctor appointments, activities for your kids and many other things.  Make fitness a priority, no matter how little time you have.

3.  Pick a schedule you look forward to - remember earlier I said to start small?  Start out with two days a week of an activity that a) gets your heart rate up and b)that you enjoy.  A good rule of thumb is that if you can hold a conversation without pausing for breath, you need to work a little harder.  Slowly build up to 6 days a week of moderate activity for 25 minutes.  It might take you 3 months.  Keep going.  You're improving your health and heart function.

4. Let go of comparison - President Teddy Roosevelt famously said, "comparison is the thief of joy." Teddy was a smart guy.  Do the best you can do, right where you are at this moment, with what you have today.  Someone will always be "better" than you: thinner, more fit, prettier, better at time management, etc.  Just do you.  You are awesome.

5. Any exercise is better than none at all - if you planned to do 30 minutes on the elliptical at the gym, but your boss held you at the end of the day for a project and now you only have 10 minutes before having to pick up your kids at daycare, than do your best work in 10 minutes.  Always have a back up plan.  Here's a quick, 10 minute total body workout that will rev your heart rate and boost your body's fat burning abilities:

30 seconds of jumping jacks
10 bodyweight squats
30 seconds of high knees
5 push-ups (modified or regular)
30 seconds of squat jumps
15 crunches
30 seconds of simulated jump rope
5 walking lunges 
30 seconds running in place
-Repeat as many times as you can in 10 minutes

6.  You are worth it - I know it's tough.  You have a lot of responsibilities. But trust me, you will be a better caretaker and provider for all the important people in your life when you carve out 30 minutes for yourself.  

One more thing...if you still find yourself needing a boost, please message me.  We can talk privately.  I offer free phone consultations to help you get started on your journey.

I was NEVER a supplement person, other than the occasional protein powder after a heavy strength workout. Then, I found SPX Nutri-Thin.  It helped me lose an additional 18 lbs and kick my coffee habit (even though I get up at 4 a.m.)  It gives me energy all day without the jitters. It's all-natural, organic and full of B vitamins.  I take it every day, as does my husband and many of my personal training clients.  If you'd like to hear more about it, please visit getspx.com.  

Hope this info helps you.  Now, get moving!

xoxo,
Coach Stephanie

Smoothie for breakfast? Make it filling!

One of the first questions I get asked as a trainer from new clients is, "what do I eat?" My answer (insert sarcasm), "FOOD!" Just kidding.  Kind of.  

Remember that food is fuel for your body and activity.  It sustains you and gives you energy to do all the activities life has to offer.  Don't make food the enemy or let it become and obsession.  

Think about it this way.  Your car requires gasoline to go.  How far can you get with the wrong grade of gas or with none at all?  You can't. 

Your body is an amazing machine that requires proper nutrition to function at its peak performance.  The best advice I can give you is that when you eat food in its most whole form, i.e. the way it came into the world/least processed, the better nutrition it will provide to your body.  

Getting started on a path to better eating is not easy.  I always recommend to not try to make drastic changes all at once.  If your goal is to start eating breakfast, do that for 21 days and it will become a habit.  If you go too long between meals, set a timer to remind you to eat a serving of almonds or have a cup of yogurt (preferably plain greek yogurt with your own fruit).  It is about the habits that we create that will help us transform our eating longterm (lifestyle change). 

As always, if you need individual help or coaching to make these changes, please reach out to me here through my blog or Facebook.  

My favorite smoothie recipe:
Blend the following ingredients until smooth. I like to freeze the blueberries because they act as the "ice."

8 oz coconut water
1 tbsp organic, unrefined coconut oil
1 tbsp flax seeds
1/2 c strawberries
1/2 c blueberries
1 c kale

This recipe will give you a meal replacement (meals should ideally be between 300-400 calories, depending on your individual caloric needs).

Speak Kindly, Think Positively, Breathe In, Breathe Out, Move On

When I think back about how I felt nearly 3 years ago, I get emotional.  I was tired all the time (tired doesn't even BEGIN to describe the fatigue I endured).  I got sick a lot.  None of my clothes fit.  I was uncomfortable.  I was not "fat and happy." I was overweight and miserable.  

Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.  

I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be.  And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle.  I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago.  I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago.  My body can do amazing things.

My point to all of this is you have to be kind to yourself.  Don't compare your progress to anyone else's.  There will be days you don't feel worthy. Just remember your WHY.  WHY are you getting healthier?  WHY are you exercising?  WHY are you choosing more nutritious foods?  Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.  

This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do.  But it is worth it.  I believe in each and every one of you.  Believe in yourself.  

How can I help you reach your goals?

Yours in health,
Coach Steph xoxo

Why You Have to Set Mini Goals

I just finished my weekly Skype call with one of my SPX clients (we'll call her Amy). Amy told me she had good news and bad news to report. I asked for the good news first. She said that she went to the gym 2x this week. (Amy HATES the gym and has anxiety about working out in public due to her insecurities with her body.) I was so proud! Then she said, "but I didn't really do much..." 

I stopped her right there. Anytime you make time for exercise, CELEBRATE! Going from a sedentary lifestyle to a regular exercise routine takes time. It will not happen overnight.

Make a list of all the things you want to do to live a healthier lifestyle. As you accomplish each one (an accomplishment is doing it on a regular basis, most of the time), cross it off your list. So if you make it to the gym 2x/week for 3 weeks, cross it off your list. You are now a regular exerciser!

You have to set mini goals or else your end goal will seem to big to reach. How do you eat an elephant? One bite at a time. How do you fully transform your lifestyle, one mini-goal at a time.

Be well! What do you want to celebrate?

Yours in Health,

Coach Steph

The Power of Sleep

A new study by the University of Colorado raises awareness about the role of sleep in health. NPR reported that people who slept for only 5 hours a night ate more than when they slept for 9 hours, and The New York Times announced that “losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.”

My top tips for getting better and more sleep:

1. Make your bedroom your sanctuary. Only use your bed for sleeping or reading a REAL book, not an electronic book. Your body needs to know that when it lays in bed it's going to sleep or...we won't go there LOL!

2. Turn off all electronic devices one hour before bed. TVs, tablets, e-readers, cell phones, etc all emit a blue light that keeps the brain awake. Do you really need to check your email or Facebook again?

3. Create a bedtime routine. Just like when you were a kid, create a routine that prepares your body for rest. Mine looks like this: I drop the thermostat one hour before bed. Then, I take a bath with lavender oil and warm but not super hot water. Then I do all my personal hygiene care before I let all the steam out of the bathroom. Last, I only use a soft light in the room while reading a quick chapter of a calming book (no murder mysteries or thrillers). I start this all about 9 p.m. and by 10 I'm out like a light. I get up at 5-6 a.m. every day so my sleep schedule is very important in order for me to be productive each day.

4. If you want to start going to bed earlier, go to bed 15 minutes earlier each night until you reach the time you want to sleep.

I know we're all busy, but sleep is when your body heals itself and prepares for the next day. You'll be able to be so much more productive if you're well rested. Here's a great article from webmd.com as well. Happy sleeping!

Yours in Health,

Coach Steph

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My Name is Stephanie, and I Overeat...

Even coaches and trainers have "off" days.  I have maintained a 60 lb weight loss for almost two years.  I'm a runner and currently training for my second 15k.  I love to bench press, squat and dead lift. I am a certified personal trainer and gym owner with a long roster of happy clients.  And I'm an overeater.


Yep, you read that right.  For reasons that have nothing to do with hunger or properly fueling my body, I sometimes overeat.  Because the food tastes good.  Because overeating is familiar and comforting to me.

I'm not sure I'll ever "outgrow" this, but I am conscious of it.  I don't beat myself up, but I do acknowledge when it happens.  And then do you know what I do?

I move on.

Tomorrow is a new day with new food choices, new chances to work out and new experiences.  My overeating does not define me, but it does play a part in my journey. Without acknowledging when it happens, I'm doomed to fall back into overeating cycles.

Awareness is very powerful.  Being aware of your patterns and habits is the only way to break them (if necessary) and form healthy ones.  The key to a life of balance is awareness and self-love.  Don't beat yourself up over a meal or a whole day of food choices that are not congruent with your goals.  Recognize when it happens, AND MOVE ON.

xoxo,
Coach Steph

Are You Eating Enough?

When sitting with a new client for a nutrition consultation, I always ask them to keep a 3-day food journal of what they eat and drink for three consecutive days.  One of the things most of my clients who are struggling with weight loss have in common is that they DO NOT EAT ENOUGH.

Yes, you read that right.  You have to eat to lose weight.

Your body requires fuel.  It is a magnificent machine.  But, you have to feed it right to get the results you want.

I did a phone consultation with a weight loss client today.  She told me she had hit a plateau and was no longer losing.  I asked her what an average day looked like.  She gave me this food journal entry:

Breakfast - granola bar, 140-150 calories, 32 oz of water
Lunch - Salad with greens and grilled or baked meat, 400 calories
Dinner - anything I can get my hands on.  I'm starving.

Anyone see the problem here?  My client isn't eating enough. By the time dinner rolls around, her blood sugar is so low and her body is starving, so she eats the most satisfying, quick food she can get - simple carbohydrates.

Most women are afraid to eat.  Afraid that 300-400 calories at a meal will make them fat.  WRONG.  What's making you fat is you're starving your body. Be good to it, feed it, and you will start to see the scale move.

Food journaling is a very effective tool for weight loss.  Simply writing down in a notebook what you eat each day will help you see trends in your habits.  There are also apps for smartphones and websites that help you keep track.  Whatever helps you keep yourself accountable, do it.  Don't go crazy obsessing over calories, but keeping track of what you eat will make you aware of how much you're actually consuming.

Mayo Clinic has a calorie estimator on their website.  Your daily caloric needs depend on your height, weight, sex, age and daily activity level.  As long as you eat close to your calories needed per day and moderately exercise, the scale should move.

Keep these tips in mind too:

1. Never go more than three hours without eating. When you eat a snack in between your meals (Breakfast, Lunch, Dinner), it helps your stabilize your blood sugar and will help you avoid binges that happen when you wait until you are starving to eat.

 

2. Use fruit as fuel for exercise. Best time to eat fruit: first thing in the morning with protein or 30 minutes before a workout for fuel. Fruit is very good for you and full of nutrients, but it is a sugar and when not paired with a protein, it can spike your blood sugar and leave you unsatisfied and hungry an hour later.

 

3. Explore new vegetables. One of the main complaints people have when starting to eat better is boredom with food. There are so many vegetables and countless ways to cook them.

So be adventurous, visit your local farmer's market and try something new!

 

4. Stick to proteins and veggies at all of your meals. Vegetables are a great source of carbohydrates and are very nutritious. Simple carbohydrates (potatoes, white bread, white rice, pasta, sugar, corn), when not used as a fuel, turn to fat in the body when not used as fuel. Your best bet is to eat simple carbs sparingly.

 

Along with a healthy diet, all-natural, healthy supplements can accelerate your weight loss.  I have a lot of clients who take Nutri-Thin, Nutri-Cleanse and Sea Veg as a part of their weight loss plan.  Check them out for yourself.  

 

I'd love to help you reach your goals.  Follow me on Twitter, Like me on Facebook, or shoot me an email. 

Yours in health,

Stephanie

 

Momma said there'd be days like this...

Ok, so momma wasn't talking about weight loss, or working out, or nutrition, but I am.

I texted with a client today, checking in on her since we missed a workout last week due to the 4th of July and me taking a day off.  She was excited, as usual, (she has an awesome attitude and a great smile) to jump into a new week of training.  I reminded her to bring her new playlist so we could blare it in the gym.  Then, she replied to me with this:

"I went really off track this weekend with my eating, but I'm even more motivated now to do better.  I know I'll feel it tomorrow.  It almost feels like I gave up on myself and that it's totally not worth it."

Hold up.

I wear a lot of hats as trainer.  I create awesome and challenging workouts that push my clients farther than they believed they could go.  I motivate, always with a smile and tough love.  I help my clients stay on track with nutrition and diet and give them tips to keep eating healthy.  I'm tough as hell on them, but I want them to reach their goals as much as they do.

But somedays, I'm a friend and a listener.  I have to remind my clients how worthy they are of the life they're working toward.  Today, I had to fight the urge to have a knee-jerk reaction and spout motivation and just listen and ask questions.

So I replied to her, "What do you think caused you to go that far off?"  If I were sitting with her in person, I would have leaned in and given her my full attention.  

She told me this, "Just the struggle of always being good, July 4th and not feeling like what I'm doing is good enough.  I just completely gave up on myself this weekend.  It's so easy to give in when everyone else is ok with it."

Just a few thoughts here.  This young woman is remarkable.  She's building a successful career and getting married next year (I'm so excited to attend her wedding).  She had already lost 50 pounds before we started working together by making changes to her diet and moving more.  By the time we connected,  she was ready to work with a trainer who would hold her accountable but also push her and help her reach her goals.  She wanted to lose more weight, tone up, and feel and look amazing in her wedding dress (which she will, she's beautiful already).

If this gal was sitting in front of me, this is what I would tell her.  If her story and feelings are similar to yours, I would say these things to you, too.

1.  You are beautiful, worthy and enough. Do not give up on becoming the healthiest and fittest you for the fleeting feeling of doubt that will come and go as you continue on your journey.

2. Do not ever second-guess your decision to get healthy.  You are making an investment in your temple.  You are improving the vehicle to live your best life.  Never feel bad about that.

3. You will have set-backs.  We are human and fallible.  We need support sometimes to keep going.  If this is you, find someone who supports you and your goals that you can reach out to when you're feeling bad.

Ok, so after that text I wanted to wrap my arms around her. I hate that we (speaking for myself here too) only feel validated or worthy by the numbers in our jeans.  I tell clients all day long to never forget how much progress they've made.  I'm human, too.  I have days where I look in the mirror and pick myself apart.  But, then I pull out my before photo, and remind myself how I used to feel and how far I've come, and I instantly smile.  That is what I'd say to her; just remember, smile and keep going.

She continued to tell me some other things on her mind, and then we got to the heart of the matter: she tried on some clothes at a trendy store on a shopping trip and was disappointed by how she looked and that she wasn't quite comfortable with how she looked and fit in them yet.

Now I really wanted to hug her.  Ladies, this is especially geared toward you so listen up.

It is going to take time for your mind to see how you really look.  Our eyes are so used to seeing us a certain way in the mirror. Even as we become smaller and more toned, we will always be our biggest critics.  It doesn't matter how many people tell us how great we look and how much progress we've made, we still don't quite believe it.  

The thing I want to tell you is you have to start believing that you are beautiful! You were beautiful when you weighed a little more, and you're beautiful now.  

Homework assignment:  stand in front of the mirror and say aloud something you like about yourself.   Say it until you believe it.  I know it sounds cheesy, but every day I tell myself how awesome my big butt it is; I love it! Ok I'm being a little silly, but I do! And I'm proud of how fit my body is and how many things it can do.  I also have a great smile (thanks mom and dad for all the dental work lol).

What do you love about yourself, physically or otherwise? Only say good things about you. No negative talk.  Don't leave your mirror until you believe the words that are coming out of your mouth.   This is not narcissism.  This is self-love.

Ladies (and guys too), love yourself.  Love your amazing body.  My client can now do three sets of regular push-ups.  When we started working together in January, she could barely do one.  That is amazing!

Change takes time.  Be kind to yourself.  Don't get so caught up in the end result that you miss the journey.  Reflect on the changes.  Love yourself.

Yours in health,
Stephanie

What will you gain when you let go?

September will mark a major anniversary for me.  It will be two years since I got off of the "diet" roller coaster and decided to change my LIFESTYLE. I know it sounds cliche, but it's the truth. Two summers ago a light bulb finally went on in my head.  I realized that in order to reach the goals I had for myself, I had to make permanent, lasting changes.  Physical, mental, emotional and spiritual.  It all fits together.

Let me give you a little background:

After receiving some upsetting news at my annual exam in June 2012, I was referred to a specialist.  While I was excited to finally have a diagnosis for all the symptoms I had been dealing with, I was nervous about what my treatment plan would look like.  I was diagnosed with PCOS, a common endocrine disorder that affects about 10% of women.  If left untreated, it could affect my fertility and lead to other scary things like cancer.

One of the first things the doctor recommended was to change my diet.  GREAT! I wanted to get pregnant so badly that I would've stood on my head and sang show tunes if he told me to! The next 4 months were full of drugs, hormones, injections, cycle tracking and some other TMI details I won't share with you.  When my 4th fertility treatment didn't work, I broke.  I cried.  I was angry.  I had lost 15 lbs, started exercising, overhauled my diet, and followed all my doctor's orders.  Why wasn't this happening yet? 

In the middle of all this, I was also dealing with a very stressful job and contemplating a major career change.  I had been praying for a year for God to bless me with a new job.  I interviewed at jobs I was more than qualified for and would get right to the end, only to lose out to another candidate.  But I stayed faithful, kept praying and believing God had a plan.  Never in my wildest dreams did I imagine He would lead me where I am today.  After an exhausting and maddening conference call, I ran into my good friend (and future business partner) in the parking lot of our office.  We literally scratched out a loose business plan on a scrap piece of paper.  It was the start of an amazing journey.  

I became a business partner in my fitness company in January 2013.  Originally, my role was to do more operations and HR, streamline processes, get our financials on track, etc.  A bonus was that I now had access to more exercise time, trainers and an environment to motivate me and keep me accountable with my new lifestyle. I had always been active as a child, teen and college student, but after getting married and settling into my career, my health and fitness had been put on the back burner. But now I was co-owner of a fitness company.  I had to walk the walk.

What started as a means for me to reach a short-term goal has turned into my life's work and mission.  Everyday I look for opportunities to be in service of others and let my little light shine. God has blessed me infinitely in ways I never imagined.  We're in this world to help others, and that's what my fitness and wellness journey has taught me the most. 

I now have several personal training clients, teach boot camp and am an Official Personal Trainer and Wellness Coach for the SPX Nutrition 90-Day Weight Loss Challenge.  All of this started with a desire to be healthier.  It took me a whole year to lose 50 lbs because of all the emotions and trials that go along with weight loss.  Plus, I strength trained 2-3 days a week for a whole year, along with cardio.  That made the weight come off slower, but I built a lot of lean muscle which permanently raised my metabolism.  I've maintained that loss for a year, with a healthy diet, exercise, self-love, and my favorite supplement on the market, SPX Nutri-Thin.

I truly believe I am doing God's work through my career.  What will happen when you start your journey?

When I started my lifestyle change, my doctor put me on two prescriptions.  I was content with that.  I thought, if you need it, take it.  As I started to educate myself more about pharmaceuticals, I realized they are a bandage on a bigger problem.  Long-term, I had to address the root of my problems and the need for a healthier diet, more exercise, spiritual balance and more rest.  When one part of your life is off, it can throw other things out of whack, too.

I made a personal decision to no longer eat processed foods (as much as possible, I'm not perfect), choose organic meat and vegetables (when I can) and move everyday.  Additionally, eating meat free of hormones is good for my PCOS, so for me that was a big deal.  I also realized that I would have to eat a copious amount of nutrient-dense food in order to get what my body needed.  I found a product called Sea Veg that replaced the synthetic, lab-created vitamins my physician had prescribed for me.  I cannot say enough about this product. I took it back to the reproductive endocrinologist, and the nurse asked me, "where did you get this?" I was so proud that I had found a natural alternative that was ok'd by my doctor. 

I also had begun to ovulate on my own (what the other drug was for), and no longer needed that prescription as well.  All my blood work came back glowing.  My husband and I decided not to pursue any more fertility treatments for the time being. My doctor said everything looked great, and in his opinion, it would only be a matter of time. I knew that already because I stopped worrying, focused on my health, and gave it to God. He's got this!

People always ask me, "where do I start? I have so much weight to lose." 

When beginning your lifestyle change, I recommend starting with one small thing that you want to improve. As you start to feel better, gain confidence and get a handle on why you overeat, don't exercise or eat too many nutrient-poor foods, then change something else.  You don't have to do it all at once.  Just make small changes.  

This is not a race, it's your life.  Don't put pressure on yourself to do it all too fast because you'll just set yourself up for failure. Remember, adopting a healthier lifestyle takes time.  Being to restrictive with your food and exercise is not sustainable long-term.  If it's not something you can live with forever, you won't stick with it. 

If weight loss is your goal, for whatever reason, I have an amazing program and line of supplements that can help you get there, along with dietary changes and exercise.  I'd love to help you.  Please visit my nutrition website for more information.  My contact info is there as well.  Please let me know how I can help or any questions you have.  

You can also like me on Facebook and follow me on Twitter. Thanks for reading my post.  I hope learning more about my journey helps you on yours.  Have a blessed day!

Yours in health,
Stephanie Lippincott
Wellness Coach and Certified Personal Trainer

 

When you lose your motivation...

I have been staring at my blinking cursor for over a week trying to decide what to write this week.  I rarely get writer's block (or any block in the ability to communicate lol), but I set out to bring you quality, well-thought out content each week.  I didn't want to write a post for the sake of just having something to post.

I titled this blog "When you lose your motivation..." because that's what I did this past week.  I let life get in the way a little bit, didn't exercise as much as I normally do, and in general have just been in a funk.  I'm admitting this because like you, even trainers lose their motivation from time to time.  We are human, we get distracted and overwhelmed.  

It is normal that when you've been exercising for a while, or have been on a weight loss journey for any extended period of time, to hit bumps in the road.  I'm not talking about true plateaus, where you're furiously working hard and the scale or inches don't move.  I'm talking about plain old boredom.

I have successfully maintained a 50-lb weight loss for a year.  I've improved my muscle tone, lost 4 pant sizes, improved my blood pressure, lowered my blood sugar and have more energy than ever before.  But after getting to this point and finally loving my body, every inch of curve, muscle, fat and cellulite (gasp! yes I said it and it's normal), I hit a wall.  I lost the motivation to go further.  And it didn't just start a week ago, but that's when I finally realized what was happening.

The point I want to make is it is OK to be right here where I am.  It's OK to be right where you are.  

I read a blog post this week from someone I admire in the industry, Erin Brown.  She talks about why she's no longer going to tell people that she's a work in progress. A light bulb went off for me.  I'm not going to say that anymore, and I don't want you to either.  I still have goals for myself, but it's OK if it takes me a lifetime to achieve them because fitness and wellness is a lifestyle, not a short term solution.

So, my advice for getting out of your rut (and advice that I am taking for myself):

1. Ask yourself why you haven't been working out.  For me, it's because I've been battling a running injury and instead of rehabbing and changing my regimen to give it some rest, I've been doing hardly anything.

2. Find someone to motivate you.  I also realized I really missed working out in a group setting.  As a trainer and business owner, the hours that classes are taught are not always congruent with my schedule.  So, I found a workout buddy that is committed to meet three days a week so we can hold each other accountable.

3. Stop beating yourself up when you eat less than healthy food.  Several years ago I started Weight Watchers to help me get back on track with healthy eating.  Though I'm no longer a client, my leader said something that has stuck with me to this day: you have 21 meals in a week (3/day, 7/days a week).  If you splurge and have ice cream or a cheeseburger and fries one or two meals a week, that's only 2 out of 21.  That will not make you gain weight.  The key is to make a good choice at the next meal, and let the guilt go.

4.  Remind yourself of how far you've come. This is a big one.  I keep my before photos close to me all the time.  Not to engage in self-hate about the person I physically used to be, but to remind myself of all the things that have improved in two years.  It's easy to look in the mirror everyday and get caught up in all the things you don't like about your body.  But I think of all the things my amazing body can do now that it couldn't two years ago, and that makes me smile.  Smiling is sexy, and so am I.  So are you.

Want more help or individual coaching?  I offer long-distance and online coach for very affordable rates, and I'd love to help you.  Email me, message me on Facebook, send me a DM on Twitter, or post here and your email will be sent to me privately.  

Hope my post this week helped you find your motivation.

Yours in health,
Stephanie

Why participate in a weight loss challenge?

I want to preface this post by saying this: you are amazing.  you are beautiful. you are enough.  

That being said, I know that sometimes the amazing person that we are on the inside doesn't always show through on the outside.  I personally know how that feels.  I am the same person I was two years ago: AWESOME, smart, funny, kind compassionate, caring; I could go on and on because I know now what it is to love myself.  However, the person I am today was buried under self-hate, depression and unhappiness.  I couldn't let the light shine out because I felt broken on the inside.

The answer to my troubles was not to lose weight.  

I know you're probably thinking, "Wait, did she just say that?  I thought this was going to be a post about losing weight?"  It is, let me get there.

The answer to fixing whatever is broken is not going to be found by weight loss alone.  It starts with loving yourself.  

I believe the reason that I have been so successful for the first time in my life in finding balance between work, relationships, fitness and nutrition is because I finally took the time to assess why I was unhappy.  For me, it started at the core with my faith.  That's not the case for everyone, but it was for me.  

From there, I started making lists of the qualities about myself that I loved, and those I didn't like so much. I asked for help from people in my life who supported me: parents, close friends and my husband. I know it sounds cheesy, but make a list about what you love about yourself without referring to a body part.  Make a list of what you'd like to improve, and don't put a body part.  If you ever want to be successful at finally losing and maintaining weight, you have to start by loving yourself.

I'm still on my journey, but in the process of "just wanting to lose weight," I found out how miserable I was in my job and was diagnosed (finally) with a legitimate medical condition and used that as a springboard to better health. I also realized I am perfect the way God made me and that any improvement physically would not make me any more beautiful in His eyes.  I just had to see and believe that, too.

So, the weight loss part...

I consider myself a coach. I train clients physically to be their best. But I also realize that with outward changes, a lot happens on the inside and between our ears.  Our minds are powerful.

I have a lot of success stories.  I'll be posting some in the coming weeks.  You'll meet some of my clients who I've helped.  You'll see their before and after photos.  The biggest thing all my clients have in common are these:

1. They were ready mentally to make a LIFESTYLE change
2. They embraced my plan and were honest and vulnerable
3. They stopped the self-hate

Those are pretty much my requirements.  Check the negativity at the door and be ready to improve yourself.  I don't work with clients who crash-diet.  Yes, we set goals, but we're in this for the long haul.  And goals come in all shapes and sizes, not just numbers on a scale.

That being said, when you work with me on a 90-day challenge you get one-on-one coaching, personal training and exercise tips and plans, email, phone and social media support, nutritional counseling and someone who 100% is committed to helping you reach your goals.

If you've tried every diet, workout plan, etc, and you're ready to change your life for good, then look no further.  You are here.  And I offer all this for the very low price of $40/month for 3 months (or longer if you decide to stick with me).  

Want to learn more?  Message me on Facebook, send me a DM on Twitter, Email me or leave a post below and we'll get connected.  

Thank you for reading.  I love hearing from you.

Yours in health,
Stephanie